Smith machine exercises
The Smith machine is that thing in your gym (or at your home) that looks like a power rack, but with a barbell that slides in a fixed track. So let’s take a look at the pros and cons of the Smith machine before we delve into the Smith machine exercises and workout itself. The primary benefit of the Smith machine is also its disadvantage – balance. This makes it good only for those with injuries and those new to the gym environment who have trouble with handling and balancing free weights. On the other hand, there are so many disadvantages of using the Smith machine. Therefore, Smith machine exercise are far more less effective than free-weight exercises. That’s because they largely reduce the recruitment of stabilizing muscles required to stabilize both yourself and the weight you’re lifting.
So is there a solution? Absolutely. If you have a good quality power rack, you’ll honestly need little else to get strong. This piece of weight training equipment functions as a mechanical spotter for free weight barbell exercises without the movement restrictions imposed by equipment such as the Smith machine. A power cage doesn’t offer as much safety as the Smith machine because after you lift the bar from the stanchions, you’re on your own. Still, the cage does offer an extra measure of protection during heavy lifts or lifts that require a lot of balance. And if your muscles give out, the stanchions catch the weight before it crashes to the floor. This piece of weight training equipment will eliminate all of the disadvantages imposed by the Smith machine.
Smith machine exercises by muscle groups
We have arranged all of the exercises by muscle groups for you.
- Smith machine exercises for the chest
- Smith machine leg exercises
- Smith machine exercises for the back
- Smith machine exercises for the arms
- Smith machine shoulder exercises
- Abdominal exercises using Smith machine
Check out these 20 Smith machine exercises that you can easily incorporate into your workout plan.
*** In order to perform some of the exercises listed below in this post you’ll need to add a plate-loaded cable-pulley system to your existing Smith machine. That way you’ll be able to perform many other beneficial exercises like lat pull-downs, cable rows, cable triceps push-downs, cable biceps curls, etc.
Smith machine exercises for the chest
Smith machine bench press
STARTING POSITION (SETUP): Position a flat exercise bench in a Smith machine. Lie face-up on a bench so that the bar lines up with your lower chest (where your nipples are), with your feet set on the floor and your hands a bit wider than shoulder width apart. Grip the bar vertically above your chest with an overhand grip. Take the bar off its support (release the safety hooks) and twist with your hands so that the machine will not lock as you bring the bar down.
MOVEMENT (ACTION): Slowly and under control lower the bar down to touch the center of your chest. Press the bar back up along the predetermined path of motion to the arms-extended position without locking out your elbows.
Smith machine incline bench press
STARTING POSITION (SETUP): Position an adjustable exercise bench beneath the bar of a Smith machine and tilt the backrest to an angle of 30 to 45 degrees. Lie back on the incline bench so that the bar lines up with the top (or even midpoint) of your chest. Grasp the bar with an overhand grip (palms turned forward) spaced slightly wider than shoulder-width apart. Position your feet firmly on the floor. Release the safety hooks and hold the bar above your chest with arms extended.
MOVEMENT (ACTION): Slowly and under control lower the bar down to touch the center of your chest. Press the bar back up along the predetermined path of motion to the arms-extended position without locking out your elbows.
Smith machine decline chest press
STARTING (INITIAL) POSITION: Position yourself (lie face-up) on a decline bench (set to about 20 to 45 degrees) that is positioned in a Smith machine so that the bar lines up with the lower part of your chest. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Release the safety hooks and lift the bar off the supports and hold it over (above) your lower chest with your arms straight (extended). Secure your feet underneath the ankle pads.
MOVEMENT (ACTION): Bend your elbows to slowly lower the bar to your chest. The bar should nearly touch your lower chest. Press the bar up to full arm extension, stopping just short of elbow lockout. Your forearms should move perpendicular to the ground, and you should keep your elbows away from your trunk.
Smith machine leg exercises (quadriceps, hamstrings, calves)
Smith machine back squat
STARTING POSITION (SETUP): Squats are the exercise you most commonly will see performed on the Smith machine. Position the bar of a Smith machine across the upper part of your back so it is resting on your trapezius muscles (not your neck). Grip the bar with your hands slightly farther than shoulder width apart, palms facing forward. Step under the bar so that it is positioned evenly across your upper back and shoulders. Stand upright, with your feet hip width apart, toes pointing slightly out. Don’t drop your head; it should be in line with your torso, with your eyes looking ahead.
MOVEMENT (ACTION): Keeping your feet flat and your torso straight, bend your knees slightly and squat down under control. Don’t round your back or let your knees extend past your toes. Squat until your thighs are almost parallel with the floor. Pause, then raise to the starting position.
Smith machine vertical leg press
STARTING POSITION (SETUP): Place a flat exercise bench under the bar of a Smith machine. Lay on your back on the bench under the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
MOVEMENT (ACTION): Push the bar straight up while your spotter unlocks the latches on the bar. Bring the knees down toward your chest without rounding your lower back.
Smith machine standing calf raise
STARTING POSITION (SETUP): Stand with the balls of your feet on a block set underneath the bar of a Smith machine so that your heels are hanging down over the edge and almost touching the ground. Rest the bar on your shoulders and traps. Hold it with a shoulder-width, overhand grip and unlatch the safety hooks.
MOVEMENT (ACTION): Slowly, from this fully stretched position, lift your heels by contracting the calf muscles to rise as high as you can on the balls of your feet, raising the bar up along the guides of the Smith machine. Hold this position for a second, flexing your calf muscles, then lower your heels back to the starting position.
Smith machine stiff-leg deadlifts
STARTING POSITION (SETUP): You should do this exercise as part of your hamstring training, but it also makes a great lower-back exercise. To begin, set the bar on the Smith machine to a height that is around the middle of your thighs. Stand with feet hip-width to shoulder-width apart. With hands in an overhand or staggered grip and spaced shoulder-width apart, hold a loaded barbell in front of your thighs.
MOVEMENT (ACTION): Bend over at the waist as you lower the bar in front of your legs down toward your ankles. Pause briefly before lifting your torso back up to a standing position. Knees may be slightly bent but should be kept stiff during the entire movement in order to isolate the hamstrings. In other words, you have to maintain that degree of slight flexion. A common error is varying the degree of knee flexion during the middle and bottom parts of the exercise. You can also perform this exercise keeping your legs fully straight (knees locked).
Smith machine exercises for the back
Smith machine lat pulldown
STARTING POSITION (SETUP): In order to perform this exercise you’ll need to connect the cable to the bar of a Smith machine. First choose your desired weight (by adding weight plates) and take a grip slightly wider than shoulder-width apart. Sit firmly on the floor or on a flat bench. Lean back slightly from the hips while contracting the abdominal muscles for support. As you prepare to pull down, stick your chest out while keeping your elbows wide. With a slight lean backwards at the hips, your chest pushed out and your elbows wide, you are ready to begin the exercise.
MOVEMENT (ACTION): Once in position and focused on the muscles of the back, pull the bar down to your collar bone while maintaining your postural alignment. Once the bar touches the upper part of your chest, slowly raise the bar back up to the starting point and repeat.
Smith machine seated cable row
STARTING POSITION (SETUP): In order to perform this exercise you will have to add a good plate (or stack) loaded pulley system to your existing Smith machine. Then sit firmly on the floor in front of the Smith machine with your torso forming approximately a 90-degree angle with your thighs, feet hip-width apart and flat on the foot plates. Keep a slight bend in your knees, your torso upright and your back slightly arched backward. Grasp the handle with an overhand grip, elbows straight with the handles held at arm’s length, your shoulder blades relaxed and separated. Adjust the length of the cable or the seat position, if possible, so you feel resistance in the start position.
MOVEMENT (ACTION): Pull the handle, slowly and under control, until it touches your chest. Concentrate on pulling your shoulder blades together, then bending your elbows. When the handle touches your chest, squeeze your shoulder blades together with your elbows slightly behind the back. Keep your shoulder blades together for the entire pulling motion. Briefly hold the chest touch position. Return the handle slowly to the start position by first straightening your elbows and then allowing your shoulder blades to separate.
Smith machine bent-over rows
STARTING POSITION (SETUP): Start with your feet a shoulder-width apart in front of a Smith machine. Bend over the bar until your back is almost parallel with the floor and grasp the bar with a grip just wider than shoulder width apart. Unhook the weight from its supports and stand in an athletic position with your back straight and your knees bent. Your feet should be about shoulder width apart or slightly wider. This is the starting position.
MOVEMENT (ACTION): Keeping your torso in the same position, pull the barbell directly upwards to your mid-torso (to your abdomen), just below your rib cage. Your forearms travel vertically and your elbows are pulled directly upwards, above the plane of your back. In other words, your elbows should be higher than your back in final position. Squeeze your shoulders down and back. Inhale and lower the bar in the same path, close to and parallel with your lower legs.
Smith machine shrugs
STARTING POSITION (SETUP): Set a bar of a Smith machine at around knee level on the safety hooks. Grasp the bar with a shoulder-width overhand grip and stand up with it. Begin with your arms extended toward the floor, your knees slightly bent, and the bar just in front of your thighs.
MOVEMENT (ACTION): Keeping the rest of your body stationary, shrug your shoulders straight up as high as possible without rotating your shoulders backwards at the top of the movement. Hold the contraction for a count, then lower the bar back to the start position.
Smith machine back extension – hyperextension
STARTING POSITION (SETUP): Position yourself (lie face down) on the flat exercise bench with your upper thighs and lower hips on the support pad (flat exercise bench). You must be able to bend at the waist freely. Because the axis of flexion passes through the coxofemoral joints, the pubic bone should not rest on the support bench. Place your ankles (or lower calves) under the bar of a Smith machine. Start with your body in a straight line head to toe. Place your arms across your chest or behind your head.
MOVEMENT (ACTION): Slowly bend forward by relaxing your back and abdominal muscles. Continue as far as possible without rounding your back or raising your thighs from the bench (keeping your back naturally arched, lower your upper body as far as you comfortably can). You should feel a slight stretch in your hamstrings. Hold for a count of one. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat. Your torso should move up and down through an arc of about 90-degrees (depending on the height of the bench). Avoid hyperextending your spine.
Smith machine lying cable pullover
STARTING POSITION (SETUP): In order to do this exercise you will have to upgrade your Smith machine with a plate (or stack) loaded pulley system. Then lie flat on an exercise bench positioned in front of the Smith machine with your head at the edge, and grip the short bar or rope (hooked up to the high cable) above your head.
MOVEMENT (ACTION): With your elbows semi-flexed, slowly bring the bar forward and downward until your forearms are almost parallel to the floor. Keep your elbows still. You should feel the stretch in your pectoral muscles. Slowly and under control bring the bar or rope back up to the starting position.
Smith machine exercises for the arms
Smith machine standing cable biceps curl
STARTING POSITION (SETUP): Stand in front of a low cable (attached to the bottom of the Smith machine) with your feet apart for balance and hold your torso steady. Grasp the bar in front your thighs in an underhand grip (palms up) with your hands a little more than shoulder-width apart.
MOVEMENT (ACTION): Flex your elbows to raise the bar in an arc toward your shoulders. Keep your upper arms pressed against your torso during the exercise. Lower the bar in an arc until your elbows are fully extended.
Smith machine cable triceps pushdown
STARTING POSITION (SETUP): In order to perform this exercise you will have to add a good plate (or stack) loaded pulley system to your existing Smith machine. Then attach a straight handle or a triceps V-handle to a high pulley. Grasp the handle, one hand on each side of the cable and evenly spaced from the middle, using a pronated grip. Stand as close to the cable as possible without being under it. If the handle swings away from the body during the exercise, move back. Stand with feet apart, one foot in front of the other. Bend at the elbows so that the hands come as close to the shoulders as possible.
MOVEMENT (ACTION): Keep the elbows at the sides of the body, pushing down until both arms are straight. Slowly allow the elbows to bend, and bring the handle back to the starting position. Unfortunately the animation is showing entirely incorrect form. Your upper arms and elbows should always be close to your body and in line with your spine. You have to keep your elbows in one position close to the body during the entire range of motion. Avoid separating the elbows from the body or moving them up and down.
Cable preacher curl
STARTING POSITION (SETUP): Place the preacher bench in front of a low cable pulley attached to a Smith machine. Attach a short straight bar to the low pulley cable and select the weight you want to use on the stack. On a preacher-curl bench, begin by adjusting the height of the seat or the arm pad, depending on the model of bench, so that the upper arm is flat on the padding. If the elbows are the only part of the arm touching the pad, then the seat is too high. If the elbows cannot touch the pad, but the top of the arm near the armpit touches it, the seat is loo low.
MOVEMENT (ACTION): Curl the bar up to the shoulders, just under the chin. Slowly let the bar back down, lowering it until the arms are completely straight before starting the next repetition.
Smith machine shoulder exercises
Smith machine shoulder press
STARTING POSITION (SETUP): Adjust your Smith machine to chest height for your barbell. Grip the barbell with your palms facing away from you, slightly beyond shoulder width. Tighten your core and maintain an upright position on your supported bench as you unrack the barbell to collar bone height.
MOVEMENT (ACTION): Gripping the bar as tight as possible, press it overhead until your arms are fully extended but not locked out. Pause at the top, then lower it back to the starting position. Push the barbell back to the starting position by squeezing your shoulders.
Smith machine upright rows
STARTING POSITION (SETUP): With feet shoulder width apart, position yourself in the middle of a Smith machine so that the bar is close to your thighs. Grasp the bar using a pronated (palms forward) grip that is slightly closer than shoulder width apart. Disengage bar by rotating bar back and stand upright.
MOVEMENT (ACTION): Lift the bar straight up while keeping it as close to your body as possible. To target the side deltoid you should pull the bar up until elbows and forearms are virtually parallel to the ground (not shown on the animation). But in order to target the trapezius muscles you should pull the bar up nearly touching your chin, and keeping your elbows higher than your wrists at all times. Pause for a moment, and then slowly lower the bar back to the starting position. This animation shows the correct technique to target the trapezius muscles.
Abdominal exercises using Smith machine
Smith machine sit-ups
STARTING POSITION (SETUP): Lie down on the bench in a supine position. Cross the arms over the chest, touching the fingers to the shoulders. You can also cross them behind your head. Bend at the knees so that the feet are about 12 to 18 inches from the buttocks. Anchor the feet under the bar of the Smith machine positioned to the bench height.
MOVEMENT (ACTION): Tuck the chin to the chest, and slowly roll the head and shoulders up and off the floor. When the shoulders are up (shown on the image), continue to lift the entire upper body off the floor until the elbows touch the knees (this range of motion is not shown on the animation). Slowly lower yourself back to the floor.
Leg curl with extension
STARTING POSITION (SETUP): Grab an overhead bar—the type used for chin-ups—attached to the Smith machine with an overhand grip and with your hands a little more than shoulder-width apart. Set the bar behind you on a hip level. This will prevent unwanted swinging of your body.
MOVEMENT (ACTION): Keeping your upper body stable, squeeze your abdominal area and curl your knees into your chest. Keeping your abdominals curled, extend your knees so that your legs are completely straight and just slightly higher than parallel to the floor. Retract your knees so that your lower legs are perpendicular to the floor while keeping your upper legs always parallel to the floor. Do as many repetitions as you can.
Closing thoughts
While we’ll concede that a Smith machine exercises can help you build some muscle and improve your strength, we’re pretty skeptical about the usefulness of that muscles and strength. There aren’t any real-life activities that require moving a counterbalanced object up and down on a pair of rails. And we have to wonder whether the unnatural movement might even inhibit your ability to move heavy objects in a three-dimensional world. Many lifters don’t like Smith machine exercises because they take away that macho spirit of weight lifting. Also, the movement is a bit too smooth, removing all the coordination and extra muscle usage associated with lifting free weights.
Therefore, you should choose power rack (power cage) when ever this is possible. You can perform all the exercises from this post using a power rack without the movement restrictions imposed by equipment such as the Smith machine.
